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Chris

Dec 17
0

Today’s BrainWOD: 121714

By | Math, wod | No Comments

Filthy Fifty Fractions

50 Box jump, 24 inch box

5 Fractions Questions (see sheet)

50 Jumping pull-ups

5 Fractions Questions

50 Kettlebell swings, 1 pood

5 Fractions Questions

Walking Lunge, 50 steps

5 Fractions Questions

50 Knees to elbows

5 Fractions Questions

50 Push press, 45 pounds

5 Fractions Questions

50 Back extensions

5 Fractions Questions

50 Wall ball shots, 20 pound ball

5 Fractions Questions

50 Burpees

5 Fractions Questions

50 Double unders

5 Fractions Questions

…for time.

Fractions questions:

1).

8
10
+
3
8
=
2).

2
8
+
3
4
=
3).

7
8
+
3
3
=
4).

3
6
+
2
3
=
5).

5
10
+
4
8
=
6).

2
2
+
3
5
=
7).

4
8
+
2
3
=
8).

4
10
+
2
4
=
9).

4
5
+
3
9
=
10).

7
9
+
7
8
=
11).

7
8
+
3
9
=
12).

3
8
+
4
6
=
13).

9
9
+
2
8
=
14).

1
3
+
5
10
=
15).

4
4
+
3
5
=
16).

5
6
+
5
6
=
17).

7
9
+
3
6
=
18).

6
9
+
3
6
=
19).

1
5
+
7
7
=
20).

2
2
+
7
8
=
21).

7
10
+
3
3
=
22).

1
4
+
2
9
=
23).

1
8
+
5
10
=
24).

8
8
+
3
6
=
25).

3
9
+
2
9
=
26).

8
10
+
7
7
=
27).

4
8
+
9
10
=
28).

6
7
+
1
6
=
29).

1
2
+
2
6
=
30).

3
5
+
1
9
=
31).

6
7
+
7
10
=
32).

6
6
+
5
10
=
33).

5
5
+
4
10
=
34).

2
7
+
3
10
=
35).

3
6
+
3
8
=
36).

3
3
+
3
10
=
37).

5
10
+
9
10
=
38).

4
4
+
2
9
=
39).

6
7
+
4
9
=
40).

6
10
+
8
8
=
41).

4
7
+
4
8
=
42).

1
2
+
4
8
=
43).

1
6
+
1
9
=
44).

8
10
+
1
8
=
45).

5
7
+
3
4
=
46).

7
8
+
5
10
=
47).

3
10
+
3
7
=
48).

4
6
+
2
7
=
49).

6
7
+
4
6
=
50).

3
4
+
10
10
=

Dec 11
0

Today’s BrainWOD: 121114

By | Math, wod | No Comments

Arithmetic “Annie”

50 Double-Unders

50 Sit ups

50 addition/subtraction questions:

Screen Shot 2014-12-11 at 5.24.27 AM

40 Double-Unders

40 Sit ups

40 addition/subtraction questions:

Screen Shot 2014-12-11 at 5.24.56 AM

30 Double-Unders

30 Sit ups

30 addition/subtraction questions:

Screen Shot 2014-12-11 at 5.25.18 AM

20 Double-Unders

20 Sit ups

20 addition/subtraction questions:

Screen Shot 2014-12-11 at 5.25.35 AM

10 Double-Unders

10 Sit ups

10 addition/subtraction questions:

Screen Shot 2014-12-11 at 5.25.53 AM

…for time.

Dec 09
0

Today’s BrainWOD: 120914

By | wod | No Comments

“Working Memory Wall Ball”

Athletes retain a number in their head (see progression chart below.)

The coach assigns a number of wall balls to perform. Athletes focus on the target (or set of targets, if numbers written on the wall are used.)

As the game progresses, the number of wall balls performed can increase or stay the same. However, the memorization piece should increase in difficulty every round.

At the end of each round, students recite the correct numbers in the proper sequence.

For example:

First round: memorize 3, 4, 5 (easy pattern)

Second round: memorize 3, 6, 9, 12 (clear pattern)

Third round: memorize 3, 4, 6, 9, 13, 18 (less obvious pattern)

Fourth round: memorize 3, B, 11, D, 19, F (hidden pattern – can you find it?)

Fifth round: memorize 3, X, 7, L, 4, arrow (no pattern)

Identifying the pattern makes the game easier, but isn’t necessary to progress. Some students will do best to find the patterns, but some will be able to simply memorize the digits in the correct order.

Dec 07
0

Today’s BrainWOD: 120714

By | Public Speaking, wod | No Comments

Use the following words in an oral story: burglar, envelope, forest, desk lamp. Start the narration as soon as the workout has finished.

Workout:

Hollow Rock to Squat to Pike Jump x 5

Hollow Rock to Squat to Tuck Jump x 5

Hollow Rock to Squat to Missile Lunch x 5

Lateral Plank Walk – 20m

4 rounds.

Speaking while under duress (stress) is a valuable skill that can be built in the gym. Your body doesn’t know the difference between physical stress and mental stress. We can simulate stressful conditions with exercise, and thereby condition ourselves to pressure in the workplace.

 

Dec 02
0

Today’s BrainWOD: 120214

By | wod | No Comments

In two minutes, memorize as many words as possible:

Nine Swap Cell Ring Lust
Plugs Lamp Apple Table Sway
Army Bank Fire Hold Worm
Clock Horse Color Baby Sword
Desk Hold Find Bird Rock

 

Then perform a 5-minute workout:

AMRAP 5:00

15 squats

10 pushups

5 burpees

Then, in two minutes, recall as many words from the list as possible.

Do 3 total rounds, and attempt to recall all words. Can you beat the short-term memory standard of 7 words (+/-2) per round?

Dec 01
0

Toy Hack 2014

By | Blog | No Comments

toy-hacking

Got any old, broken toys?

Give them new life!

On December 14 from 2-3:30, kids can try Toy Hacking at CrossFit Brain.

Kids: bring $5 and two broken toys.

Parents: make sure your kids are willing to part with these toys – it’s NOT a repair depot. In fact, it’s the opposite.

CrossFit coaches will provide hot glue, tools, tape and scissors to help. Kids provide the imagination. Catalyst family members: if you have old toys (no Lego, please) you can donate them at the gym before the 14th.
Volunteers, let us know if you can help the kids!

All proceeds go to the Ignite Fund, to provide Ignite and Catalyst Junior Varsity scholarships for kids who can’t afford them.

We can only take 10 kids! Email charity@catalystgym.com to register yours!

toyhacking1

Nov 24
0

Today’s BrainWOD: 112414

By | wod | No Comments

“Scene of the Crime”

Scatter 12 objects across the floor.

Perform:

20 over-the-box burpees

15 pushups

10 Pike Jumps

Run 400m

(remove objects while athletes are running)

20 over-the-box burpees

15 pushups

10 pike jumps

Recall the maximum number of objects.